Trainer Tip- Making Cardio Fun

Check out this article by Molly Wichman for  Titan Nutrition. Learn some tips to Make Cardio Fun.

With the new year right around the corner, many of us are anxious to get back to our regular schedule and start battling

some of the winter weight. The thought of stepping onto a treadmill or stairmaster probably isn’t at the top of your fun list of things to do in the new year. We asked Titan athlete Molly Wichman to give us some cardio that would break up the monotony and make the time generously fly by. Here is what she offered to help us/you out.

I find many clients say cardio is “hard,” “boring,” and “not fun.”  So, we can make it exciting and fun!  Cardiovascular training aka cardio is great for improving heart health, boosting metabolism and burning body fat.  So let’s make this healthy training FUN!

Many people ask “What is the best type of cardio?”  Answer is…cardio that you like to do.  I would rather see someone enjoy 20 minutes on a Precor AMT Trainer than dread 20 minutes on the StepMill.

I like to do intervals to make the time go faster.  Check out this 20 minute cardio training workout.  Remember to move fast and use a stopwatch to keep accurate time.

Try this:



2 minutes at 70% intensity on your favorite cardio machine
1 minute incline pushups

2 minutes at 70% intensity on your favorite cardio machine
1 minute bodyweight squats

2 minutes at 70% intensity on your favorite cardio machine
1 minute sit-ups

2 minutes at 70% intensity on your favorite cardio machine
1 minute frog jumps

2 minutes at 70% intensity on your favorite cardio machine
1 minute squat jumps

2 minutes at 70% intensity on your favorite cardio machine
1 minute air punches

2 minutes at 70% intensity on your favorite cardio machine

Remember to take each workout at your own intensity.

Have questions, contact me at

Happy training!

2018 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule

The 2018 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule is growing.  Make sure to check the dates and locations of the shows you are interested in.  NPC State Chairs and show promoters are always available to help with questions about the NPC shows that relate to them.  See you guys on the stage!  Start local and see where it takes you!

1st Phorm IFBB St Louis Pro & NPC Midwest Championships, March 30-31, St. Louis, MO  Contact


IFBB Nebraska Pro Men’s Physique & NPC Muscle Classic, April 28, Omaha, NE Contact


NPC Central USA Natural Championships, May 12, Omaha, NE


NPC Midway USA, May 19, Wichita, KS  Contact:


NPC Jr USA, May 18-19, Charleston, SC (Qualification Needed)


Muscle Mayhem Pro & NPC Muscle Mayhem, June 9, Kansas City, MO Contact


Wings of Strength Omaha IFBB Omaha Pro & NPC Duel Of Champions, June 9 Omaha, NE  Contact


NPC Jr Nationals, June  15-16, Rosemont, IL (Qualification Needed)


NPC Team Universe & Fitness Nationals, June 29-30, Teaneck, NJ (Qualifications Needed)


NPC Missouri State Championship, July 21, Springfield, MO  Contact


NPC Masters, Teen, Collegiate Nationals, July 18-21, Pittsburg, PA (Qualification Needed)


NPC USA, July 27-28, Las Vegas, NV (Qualification Needed)


NPC Arkansas State Championships, July 28 Little Rock, AR  Contact


NPC Midwest Naturals, August, 11, Arnold, MO   Contact


IFBB North Americans, August 29-Sept 1, Pittsburg, PA (Qualification Needed)


IFBB Arkansas Pro & NPC All South September 22, Little Rock, AK Contact


IFBB Bikini Pro & NPC Central USA Championships, October 6 Sioux Falls, SD



NPC Nebraska State Championships, October 13, Omaha, NE


NPC Pink Muscle Fest, October 6,  St. Charles, MO  Contact


NPC All Stars, November 3, Kansas City, MO Contact


NPC Nationals, November TBA

Click to print

Click to print

Trainer Tip-Bulking Season – 5 Ways to Build Muscle, Not Fat

Lee’s Summit fitness friends, here is a repost from Titan Nutrition, Bulking Season-5 Ways to Build Muscle, Not Fat. Team PROformations Coach and Trainer, Robert Wichman, shares some insight on the topic.

We asked Titan Nutrition Athlete and contest prep coach Robert Wichman how he suggests going about a successful “bulking season.” Robert fired back five strategies to stick to for building quality mass in your off season, keeping you on track for the stage or beach next spring. Check out his 5 strategies here:

Don’t over eat

In the quest to add muscle in the off season, I see a lot of competitors eating calories way over what their bodies need, and can handle. This is typically a recipe for adding way to much body fat, which only slows down true muscle growth, from poorer blood flow, and nutrient delivery, to you muscles. This will only mean that you will have to diet harder, or longer, when it comes time to diet down for your next contest, or for summer, if you’re a non-competitor.

Increase calories slowly

Increasing calories slowly, in your off season is an important thing to do. If you find yourself adding in too many calories, too quickly, you are more than likely going to find that your body is storing many of those extra calories as body fat. By slowly increasing your calories, you’re going to allow your body to adjust to the increased calories, and use them to fuel muscle growth, and not just adding body fat. (chasing numbers on a scale) Keeping your metabolism running strong, is just as important in the off season, as it is during your contest prep, or leaning out phase, if you’re not interested in hitting the stage, but would still like to see a leaner physique.

Monitor body fat, and body composition levels

Keeping an eye on your body fat levels in the off season is a good idea, if you plan to keep yourself in what I like to call “Striking Distance”. Striking distance basically means, staying in a range where if you needed to, you could diet down with relative easy, by not needing to drop so much excess body fat. This will allow for a better show prep. You will not have to strip off as much body fat, and will not have to resort to extreme measures to pull off the necessary body fat by show time. You will also find that you are able to maintain more muscle during your prep, and find that you have a higher level of conditioning, that you may not have previously achieved. The method that I like to use for monitoring off season body composition, 1st and foremost, the mirror. The mirror is going to show you what you need to know. This is a visual sport, and touting arbitrary body fat numbers does not always translate to a stage winning physique. If you don’t see what needs to be seen, then it is not there. I do use the mirror in conjunction with body fat measurements, tape measurements, the scale, and photos (monthly in the off season). If you’re going to measure body fat, I find the Dexa scan to be the best, and most accurate method. You can also use calipers, and a bio-impedance (hand held, inbody, or scale that measures body fat)

Keep cheats to a minimum

While it is ok to have cheat meals in your off season. You want to make sure that you’re not undoing all your hard work, with too many diet deviations. We all want to be able to go out with friends, and go to family events, or dates with our significant other, and eat, or drink, as though we don’t have larger fitness, and physique goals. The way to still have a social life, and let loose from time to time, is to understand that cheats are the few, not the mainstay when it comes to your off season program. Make sure that you are planning your cheats around your clean eating, so that you don’t find yourself quickly sliding off track, from your nutritional goals. If you know that you’re going out on the weekend, make sure that you don’t load up your weekdays with unscheduled meals. I like to give my clients a set number of cheat meals per week, in their off season, and allow them to decide when they will implement them. Every body is different, so finding the right number of cheats that doesn’t throw you off your physique goals, is going to be dependent on how your body responds to your cheats

Have a plan

Having a plan in your off season is critical to being able to stay on track with your goals. If you approach your off season program all willy nilly, chances are, you’re not going to make much progress from show to show. I’m not saying that you need to be as strict as show prep, but you definitely need to have an organized plan with your nutrition, hydration, workouts, sleep, and supplementation. This is going to lead to systematic progress, and legitimate muscle gains leading into your next show. Think of it as creating a road map to where you want to go, and then you follow that map, until you reach your destination. If something comes up, that needs to be adjusted, you reroute, and keep your forward momentum towards your goal.

As always,

Lift Hard, and Train to Win!


*If you enjoyed this article, let me know. If you have suggestions for topics you would like covered in future articles, shoot me a message, and let me know.

Team PROformations at 2017 All Star Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC All Star Championships, on October 28, 2017 in Kansas City, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Sam Williamson- Men’s Physique-3rd Masters 40-49, 3rd Place Military

Dejuan Gardenhire- Men’s Classic Physique- 1st Place Masters 35-39, 1st Place Novice, 1st Place Open, OVERALL Novice, OVERALL Open

Crystal Duke- Bikini- 5th Place Novice

Lucas Sanchez- Men’s Physique- 2nd Place Military, 1st Place Novice, 1st Place Open, OVERALL Novice

Dom Fells- Men’s Physique- 1st Place Novice

Caitlin Nelson- Bikini

Trainer Tip I Healthy Halloween

Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit love to share healthy tips.  Check out these great trainer tips for a Healthy Halloween.

Ghosts, goblins and haunted houses may scare you. If there’s one thing that scares me about Halloween, it’s the candy. Packed full of sugar, artificial colors and flavors, chemical additives, and high fructose corn syrup, Halloween candy makes my skin crawl more than being blindfolded and sticking my hand into a bowl full of cold spaghetti! As a kid, I loved candy, of course. As a mom, I wish it didn’t exist. But I believe that depriving my daughter of the Halloween experience, candy included, would cause more harm than a couple of days of gluttony.

Fortunately, there are options. If you’re going to be treating trick-or-treaters this Halloween,life transformations personal training trainer tip halloween consider stocking your plastic pumpkin pail with non candy options. 

  • Halloween Rings
  • Temporary Tattoos
  • Stickers
  • Vampire Teeth
  • Granola Bars
  • Raisins

Now, of course kids will get LOTS of candy for Halloween.  It is up to the parents to set limits.  Limit the amount of candy eaten at a time to prevent a candy overload.

Personal Trainer Tip-Reset your Fitness

Molly WIchman, Life Transformations Lee’s Summit Personal Trainer, shares tips on “Reseting your Fitness”  Great tips for getting back to the old fitness routine.

Did you fall off the band wagon with working out? Excuses pile up and before you know it, you’ll be going to the gym “tomorrow”. It happens to the best of us. The hardest part is getting back up on the horse.

It’s never too late to get back to the gym. Getting from the couch to the gym and fitting in that Life Transformations lees summit Personal training lees summit 3150 minutes of exercise per week will benefit your body and mind greatly. No matter when you start, getting active will benefit your health. Here are some tips for getting back into that healthy lifestyle.

1.Start Slowly

It’s more than likely that you’ve heard the tale of the tortoise and the hare. The moral of that story was that slow and steady wins the race. When you’re just getting back to the gym, take it slow. Work yourself back into your routine. If you push yourself too hard, you’re likely to hurt yourself.

2. Make it a habit

Don’t just go randomly and sparingly. Make a commitment to yourself that you will fit in those 150 minutes of exercise each week for at least a month. Once you make it a habit, it will feel awkward to not go to the gym.

3. Reconnect with your Trainer

Personal Trainers see people come in and out of fitness routines.  When getting started, reach out to your trainer for some tips.  They know you and your body.  Schedule a few sessions to get you back in routine and keep you accountable.

4. Get a workout buddy

It’s always easier to have someone there with you working out. They’re there to challenge you and keep you motivated. When someone holds you accountable it’s not only you that you’re letting down.

5. Track your fitness

Tracking your fitness is important in monitoring your health and progress. This will help you to reach goals and continue to strive for greatness.

Need more tips, check out our NEWS blog

Trainer Recipe Lightened Up Pumpkin Bars

Life Transformations Personal Training in Lee’s Summit is a fan of easy healthy recipes.  Change up your holiday dessert with this modified Pumpkin Bar recipe. Try this recipe and let me know what you think.  Don’t gain unwanted holiday pounds, tone up and lose weight!

Lightened-Up Pumpkin Bars With Cream Cheese Frosting


2 cups whole-wheat pastry flourmolly-wichman-fitness-pumpkin-bars
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 ounces) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk



Preheat the oven to 350°F. Spray a 15 x 10 inch jelly-roll pan with cooking spray.

In a small bowl, whisk the flour, pumpkin spice, baking powder, and baking soda.

In a larger bowl, use an electric mixer to beat the sugar, brown sugar, and Earth Balance until crumbly. Add the eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

Add the flour mixture and mix until well blended. Spread onto greased pan.

To prepare cream cheese topping, mix together the cream cheese, sugar, and milk until thoroughly blended.

Drop teaspoons full of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Modified from SparkPeople

Hydration in Colorado

What do you like to do on vacations?  We took a family vacation to Copper Mountain Colorado and enjoyed the scenery and outdoors.  But, there are some things to remember when traveling to the altitude and increasing physical activity.

Yes, we have an active family, but adding in the altitude factor requires a little more focus to keep going strong.

Hydration- Water is important (you should drink it everyday).  In everyday life, water is important to help joints and muscles, keep body cool, promote cardiovascular health, and cleanse your body.  Now, when in the high altitude, the more water you have, the faster you will adapt to the altitude.  So, drinking water is an easy way to avoid altitude sickness and feel better overall.  Don’t go overboard, to much water can have negative effects on your body.  So, use your best judgement.  A good way to check hydration levels is the color of your pee. Darker pee=not hydrated, lighter pee=well hydrated.

BCAAs- BCAAs (branch chain amino acids) can help with endurance and exercise capacity.  Adding some in during exercise may be beneficial.  Taking some BCAAs on a high altitude hike may give you a little boost when you need it most.  BCAAs come in a powder form that can be mixed with water.  Definitely try some out before you get to high altitude to make sure your body agrees with the supplement. My favorite BCAAs are Titan Nutrition BCAAs (use code TEAMPRO for 20% off).

On my trip to Colorado I planned my big hike around our time at high altitudes.

Day 1- Little bike ride at Copper Mountain Bike Trail (getting adjusted to altitude and exercise).  Beautiful ride with great sights.  Visit Epic Discovery on top of Vail Mountain (elevation 11,570 ft) (8 hours at high altitude).molly wichman fitness11

Day 2- Little bike ride at Copper Mountain Bike Trail towards Frisco, CO (getting more adjusted to altitude).  Visit Leadville, Co (elevation 10,152 ft) for the day,  (another day at high altitude).

Day 3- Hike Quandary Peak, elevation 14,265 ft.  Started trail at 5:30am.  Hikes 2.5 hours up, stayed at summit for 10 min, hiked 2.5 miles down.  Packed my hydration pack with water, small water bottle for Titan Nutrition BCAAs, peanut butter and jelly sandwich, banana, trail mix, beef jerky, protein bar, first aid kit, whistle, and carried hiking poles.  This was my first “14er,”  and I’m up to try another one.  Yes, I got exhausted and had labored breathing as the altitude increased, but I kept a steady pace and kept moving.  My concern was making it to the top, which I did.  Then, to get down and move on with my day.  This was definitely a test of will power and inner strength to keep moving to the top.

molly wichman fitness molly wichman fitness1 titan nutrition molly wichman

My family trip to Copper Mountain was a success.  This is the highlight of three of our six days. Fun, adventure, time with loved ones.  Now, who’s ready to take it up to the mountains?  Plan what you want and enjoy the time!



Team PROformations at the 2017 NPC Missouri State

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Missouri State Bodybuilding Championships, on July 15, 2017 in Springfield, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.
Melissa Lantz- 1st Novice Figure,  1st Open Figure, 5th Bikini
Kenzi Hanson 4th Novice Bikini, 4th Open Bikini
Jennifer Larson 2nd Novice Bikini
Joseph Larson 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique, OVERALL Open Men’s Physique
Ricky Intharaphet  2nd Novice Classic Physique, 3rd Open Classic Physique, 4th Novice Middleweight Bodybuilding, 4th Open Middleweight Bodybuilding
Russ Williams 1st Masters Bodybuilding, 1st Open Heavyweight Bodybuilding, 1st Novice Heavyweight Bodybuilding, OVERALL Masters Bodybuilding
Tony Hamilton 4th Masters Bodybuilding, 4th Novice Light Heavy Bodybuilding
Skip Arzt Men’s 3rd Novice Classic Physique, 3rd Masters Classic Physique
Matt Smith 2nd Masters Classic Physique, 4th Novice Classic Physique


Trainer Tip- Strawberry Picking

Lee’s Summit fitness friends, I have the perfect little fieldtrip for you and your family.  Take a visit to Benny’s Berries U Pick Strawberry Patch just south of Kansas City, MO.  I went to pick strawberries at the end of the season and had a blast with my little guy.

We were first time pickers, but got all of the directions we needed.  Since it was the end of the season, we had to look under leaves and go to the back rows, but we got a box full of bright red strawberries.  Now, the fun doesn’t stop here.  We went home to wash our strawberries and found some tasty recipes to use our fresh pick.  Some recipes were healthy, and some I “healthied-up” aka my version of modifying a recipe to make it healthy.  Here is a collection of what we tried.  Now, all of these recipes are easy.  Make sure to grab a step stool and involve the kiddos.

bennys berries kansas city life transformations personal training 1.jpgbennys berries kansas city life transformations personal training 13.jpg.png

Fresh Strawberries

Eating strawberries plain is delicious.  Grab and go snack.  If you want to try a little dessert, add light Cool Whip to plain strawberries…Mmmmm good.

Vanilla Strawberriesbennys berries kansas city life transformations personal training 2.jpg

Take whole strawberries, dip in vanilla Greek yogurt, place on wax paper, freeze for 3-4 hours, enjoy a fresh and healthy treat.


Strawberry Lemonade Pops

Puree strawberries in blender or food processor (I used Magic Bullet), add lemonade (or Crystal Light), pour in ice cube trays or popsicle molds, add stick or toothpick, freeze till set.  Enjoy a refreshing popsicle!!


Strawberry Banana Bread


  • ½ cup (1 stick) butter, softened
  • 1 cup granulated sugar
  • 2 large eggs, beaten
  • 3 ripe bananas, mashed
  • 2 cups flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1½ cups fresh strawberries chopped & tossed in 1 Tablespoon of flour


  1. Preheat oven to 375F degrees. Spray two 9×5 loaf pan with nonstick spray. Set aside.
  2. In a large bowl, using a mixer, cream butter and sugar together until light and fluffy.
  3. In a small bowl, beat eggs using a fork. Add eggs to sugar mixture and beat until combined. Add mashed bananas and mix until combined.
  4. Combine all dry ingredients: flour, baking soda, and salt. Slowly add dry ingredients to banana mixture and mix until flour is just combined. DO NOT OVERMIX! Fold in floured covered strawberries.
  5. Pour batter into prepared loaf pans and bake at 375F for 15 minutes. REDUCE heat to 350F and bake for an additional 30 minutes until edges are slightly brown or until toothpick inserted into center comes out clean. Let cool completely before removing from loaf pans.

*I kept one loaf to enjoy and placed the other loaf in the freezer.

*Recipe from


Strawberry Frozen Yogurt


4 cups frozen strawberriesbennys berries kansas city life transformations personal training

3 Tablespoons honey

1/2 cup plain Greek yogurt


Combine frozen strawberries, honey, yogurt in food processor or blender (I used Magic Bullet), and blend until creamy.  Enjoy this refreshing and cool treat.  Can store frozen yogurt in the freezer.

*Recipe from


This was a fun little field trip for my family.  Go out and try out Benny’s Berries U pick strawberry patch to have your own adventure.  Life Transformations Personal Training loves to share healthy tips and recipes.  Check out our NEWS page for more. Have a good Summer!!